How to Safely Start Exercising Again After an Injury
Exercise is extremely beneficial for your health, but it does come with a risk of injury. No matter what type of exercise you are doing, you can pull a muscle, trip, or accidentally move in a way that will twist something.
The most commonly reported functional fitness issues are muscle, joint, ligament and tendon injuries. muscle, joint, ligament, and tendon injuries. By practicing proper technique while exercising and staying within your physical capabilities, you can reduce your risk of injuries.
If you have recently sustained an injury, whether it’s from exercise or something else, it’s important to take time to recover. Depending on the nature of your injury, you may also need to consult with your healthcare practitioner to determine when it is safe for you to resume activities.
Once you have had adequate recovery time, you might start thinking about incorporating exercises into your routine again. It’s important not to rush straight into your old routine as this could aggravate your injury and delay your recovery. Here are three important reminders to keep you safe and healthy when you begin working out after a period of recovery.
Focus on Restorative Movement
When you first begin to move your body after an injury, you should initially focus on restorative movement. This means moving your body in a way that feels good but doesn’t put you at an increased risk of further injury.
Restorative movement emphasizes recovery and care. It moves your muscles and joints with the option to travel through their full range of motion.
You can regain beneficial movement patterns to set a strong foundation for more intense exercise further down the line.
Perform Regular Mobility Work
When you’ve had an injury and have been moving your body very minimally, your joints can quickly become stiff. Your muscles can shorten and contract, and this can have an impact on your mobility.
When you start exercising again after your injury, it’s important to include lots of mobility work in your routine, at least in the beginning. Practicing mobility will increase the range of movement around your joints and keep your body safe from further injury when you start exercising more regularly and more intensely.
Have Adequate Rest and Recovery Time
After any form of exercise, your body needs time to rest and recover. Failing to allow your body to rest properly can result in further injuries and will make the recovery process much longer.
No matter how low the intensity of your initial workouts is, you should always allow yourself at least one day to fully rest and recover before you do another workout.